Seated Biceps

Seated Biceps is a advanced-level isolation in the stretching category that primarily works the biceps. It also recruits the chest and shoulders. It is performed with bodyweight.

How to do it

1. 1Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
2. 2Attempt to flex your elbows, while your partner prevents any actual movement.
3. 3After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.